Dumbbell Rear Delt Row exercise animation (Männlich)

Dumbbell Rear Delt Row

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell rear delt row is a shoulder-focused pulling exercise that primarily targets the rear deltoids (posterior deltoid), with help from the middle and lower traps, the rotator cuff (infraspinatus and teres minor), and the side deltoids. Performed bent over with a wide, high-elbow path, it builds the often-neglected back of the shoulder for better posture and balanced pressing strength.

Dumbbell Rear Delt Row: So führst du sie aus

  1. 1Hold a dumbbell in each hand with a neutral or slightly pronated grip and let your arms hang straight down.
  2. 2Hinge forward at your hips until your torso is close to parallel with the floor, keeping a soft bend in your knees and a flat back.
  3. 3Brace your core and let the dumbbells hang directly below your shoulders with your shoulder blades relaxed.
  4. 4Lead with your elbows and row the dumbbells up and out to the sides, driving your elbows wide rather than tucking them to your ribs.
  5. 5Pull until your upper arms reach roughly shoulder height and your elbows form about a 90° angle, squeezing your shoulder blades lightly together.
  6. 6Pause briefly at the top with the dumbbells out near the line of your shoulders to feel the rear delts contract.
  7. 7Lower the dumbbells under control back to the starting position, keeping tension on the rear delts.
  8. 8Complete your reps, then stand up and set the dumbbells down safely.

Technik-Tipps

  • Keep the movement wide and high: think of pulling your elbows out toward the walls, not back toward your hips, to bias the rear delts over the lats.
  • Use a lighter weight than you would for a back row — the rear delts are small, and momentum easily takes over a heavy load.
  • Lead every rep with the elbows and keep the wrists neutral so the hands stay along for the ride rather than curling the weight.
  • Hold the hinge with a flat back and braced core throughout; if your lower back rounds or fatigues, support your chest on an incline bench.

Häufige Fehler

  • Rowing the elbows in toward your ribs, which turns the movement into a lat-and-mid-back row and takes tension off the rear delts.
  • Using too much weight and swinging the torso, so momentum moves the dumbbells instead of the rear delts doing the work.
  • Rounding the lower back in the hinge, which strains the spine and reduces the stable base you need to isolate the shoulders.
  • Shrugging the shoulders up toward your ears at the top, which shifts load to the upper traps instead of the rear delts.
  • Cutting the bottom short and never letting the arms fully hang, which shortens the range and loses the stretch on the rear delts.

Häufig gestellte Fragen

What muscles does the dumbbell rear delt row work?

It primarily works the rear deltoids (posterior deltoid), with the middle and lower traps, side deltoids, and the rotator cuff (infraspinatus and teres minor) assisting, plus the brachialis and brachioradialis at the elbow.

How is this different from a regular dumbbell row?

A regular dumbbell row tucks the elbows close to the body to hit the lats and mid-back. The rear delt row keeps the elbows flared wide and high so the back of the shoulder does the pulling.

Is the dumbbell rear delt row good for beginners?

Yes. It is a low-risk isolation move, but start light and focus on the wide elbow path. Supporting your chest on an incline bench makes it easier to keep good form while you learn it.

How many sets and reps should I do?

Because the rear delts respond well to volume, aim for 3 to 4 sets of 12 to 20 reps with a controlled tempo, rather than heavy low-rep sets.

Where should I feel this exercise?

You should feel it in the back of your shoulders and across the upper-middle back. If you mostly feel it in your lats or lower back, widen your elbows and reduce the weight.

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